Day 7: Review and action plan

Your first week! Done!

How was it? We hope it’s been a good one and that you’ve found the content useful and the food tasty and satisfying!

Here’s a round up of this week’s points

  • You should have a short and long term weight loss goal. Your overall goal should be the weight you would like to finish at, and you should break it down into smaller goals like 2 months to keep things in focus.
  • Weight loss is ‘simple’ – to lose weight you just need to be in a calorie deficit of roughly 500 calories a day, each day.
  • But it isn’t easy. There are lots of things that make it harder for us to lose weight and we have to acknowledge that. Next week, we’re going to start teaching you ways to deal with stressors, triggers and relapses.
  • We generally recommend eating at regular intervals throughout the day. This will help to keep you full and feel satisfied, reducing the risk of overeating and or snacking unnecessarily.
  • When you reset your kitchen, it makes it so much easier to prepare and cook food. You can free up some willpower by removing the stress that your kitchen brings.
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Action step: create a weigh in day


You should plan a day for weighing yourself every week. It’s important to weigh yourself so that you have accountability and can recognise (including in the future) when things are changing.

We suggest:

1. You weigh yourself weekly rather than daily. It’s not unusual for your weight to fluctuate over different days so by having the once weekly weigh in you can filter out some of that noise and get rid of the minor stress fluctuations.

2. You set yourself a weighing in practice which you keep the same every time. The aim here is to standardise it. Within reason, aiim to consume roughly the same amount of food and fluid the day before, and if you exercise, perform roughly the same workout.

3. On the day you weigh yourself you follow the same practice too. The easiest way to do this is to weigh yourself in the morning before any food or drink and after you’ve been to the toilet.

And now? You do it! Every week from here on out on the same day with the same practices you weigh yourself. Keep a log, as we’ve handily laid out for you below.

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Action step: create the weight loss log


If you haven’t yet, download the PDF below, it’s your new weight loss log! We’re going to be adding some rewards to it next week – but hold fire until then 😉 

Keep track of your weight over the coming weeks and months – it will be so motivating when you see that weight slowly but steadily dropping off!

Goal Sheet Download
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Action step (optional): sort your shopping!

If you haven’t already, sort your groceries out for next week using the meal planner – don’t let this be something that puts unnecessary pressure on you next week.
If you’ve already done this – great stuff. Relax and we’ll catch up tomorrow!